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FRIDAY 150410

Warm-up:

Row 500m

Crossover symmetry

Handstand practice

15 dislocates

5 strict pull-ups

10 GHD sit-ups

Crab walk down

Samson lunges back

10 push ups


Strength:

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to today’s heavy single.


WoD:

Three rounds for time of:
15 Push Press (115/80 lbs)
15 Strict Pull-Ups

30 Double-Unders


Mobility:

Lax to shoulders

Mash lats from pulling

Mash calves/Achilles 


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